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Exercising During Pregnancy: Do’s and Don’ts

Regular exercise will keep you feeling strong and energized during your pregnancy. It can also help with mood swings, trouble sleeping, and food cravings.

Best of all, exercising during pregnancy increases your flexibility, muscle strength and cardiovascular stamina— all of which can make labor and delivery easier and recovery faster.

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Exercise During Pregnancy: Do’s

Do talk with your midwife or OB GYN before beginning any exercise program. This is especially important if you have a preexisting health problem or a high risk pregnancy.

Do start slowly if you were not exercising before you got pregnant. Walking is a great way to begin. Start with a 10-minute walk and work your way up to 30 minutes. Swimming is another great way to exercise when you’re pregnant. If you were exercising before you got pregnant, go ahead and continue with your exercise program.

Do feel free to modify your exercise program as needed to fit your needs. If bouncing during a dance class doesn’t feel right—don’t do it!

Do keep in mind that while you’re pregnant, your heart is working much harder than it usually does. Expect to feel tired and fatigued more quickly than usual.

Do stop exercising immediately and contact your doctor if you feel any of the following:

vaginal bleeding

fluid leaking from the vagina

contractions

Severe headache

Dim or blurry vision

calf swelling or calf pain

chest pain

muscle weakness

dizziness or feeling like you might faint

Exercise During Pregnancy: Don’ts

Don’t engage in activities that require balance or that could hurt your baby if you were to fall. For example, now is not the time for downhill skiing, inline skating, mountain biking, or most “extreme” sports. Also, steer clear of contact sports.

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